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Archives by Tag 'Strength & Conditioning'

Become a More Powerful Swimmer by Increasing Your Lower Body Strength!

By nate.landas - Last updated: Friday, May 3, 2013

Watch and learn lower body plyometrics from Strength & Conditioning Coach at Auburn University, Bryan Karkoska. His ongoing creativity in developing explosive sprint speed will help you or your swimmers turn into a more dominant team!

Perform 6-8 reps of the squat jump drill and add a medicine ball for some variety.  Also, use verbal commands to implement the element of reaction.

Take a look at an additional clip from Faster Fast Sprint Freestyle Training for Explosive Speed & Power.  See other beneficial Swimming Strength & Conditioning DVDs in our massive Swimming DVD collection!

Reduce Injury and Improve Strength with These Great Core Exercises!

By nate.landas - Last updated: Friday, March 8, 2013

Gain some excellent strength & conditioning drills from John Cook, University of Nebraska Head Volleyball Coach and 2x National Championship Coach.  The crab walk and the bear crawl will help you improve core strength.  Develop more athletic volleyball players today!

These drills can be done anywhere, on any flat surface.  It is important to lead with your feet on the bear crawl.  Adding obstacles to the crab walk will make the workout more fun and challenging.

Take a look at an additional clip from the DVD: Agility and Core Strength.  Also, view other Volleyball Conditioning DVDs from our massive Volleyball DVD collection!

Conditioning Tips and Core Workouts Perfect for the Preseason

By adam.warner - Last updated: Tuesday, February 12, 2013

With the 2013 lacrosse season getting ramped up, it’s now a perfect time for players to focus on conditioning, strength training, and getting into game shape. Follow along with Syracuse University Strength & Conditioning Olympic Sports Director Veronica Dyer as she leads you through a variety of core exercises and conditioning tips that are particularly effective for lacrosse athletes.

Conditioning Tips

Lacrosse is a dynamic sport and you need to have a good base of aerobic and anaerobic conditioning. At the beginning of a season, it’s important for athletes to establish a general base of fitness. At Syracuse, players are required to do some basic testing when they arrive on campus, including a mile run and three 300-yard shuttles within a certain amount of time.

Meanwhile at Syracuse, Dyer makes sure that early season training is geared toward conditioning so the players can focus on other strength and conditioning areas for the rest of the year. The training will begin general and then get more complex as the year goes on.

For instance, early training sessions may consist of longer runs and interval training. As the team gets more conditioned, the training staff will lower the time goals and implement shorter intervals and shorter rest time — all while increasing the speed to accomplish each one.

Closer to the beginning of the regular season, the staff typically knows that players are in game shape so it’s not necessary to tax them too often. While some conditioning is still important, the bulk of work is now geared toward the games.  In season, it’s usually left up to the players to work on their conditioning.


Abs & Core Exercises

Core development is imperative in lacrosse. In these exercises, we will incorporate bars to simulate lacrosse sticks. Players start out with their backs on the floor, knees bent, and feet flat on the ground. The sticks are held out over the stomach/chest area.

1) Overhead Sit-up

Start with the bar straight up over your head. Crunch up and do a full sit-up, extend at the top, and then come back down. Keep your movements nice and controlled and keep your arms up. Make sure that your core area is engaged during each rep. Go for 10-15 reps.

2) Flutter Kick and Press

Start with your back on the floor and legs straight out. Get your arms up over the chest. While raising the bar up and down, make a flutter kick motion with the legs. Keep those legs straight and be sure that the motion is coming from the hips. Every time you press the bar, that’s one rep.

3) Jackknife

Get one leg straight up in air. Meanwhile, hold the other leg straight out and just an inch or two off the ground. Your arms should be straight up. The goal here is to reach up to your top toe. Keep that leg straight. After 10-15 reps, switch legs.

4) Jillknife

Similar to the Jackknife, but this time the bar should be underneath the top leg. Reach for the bottom toe. Your other leg is just off the ground like before.

5) Superman

Put your chest on the ground and hold your arms and legs straight out. Contract lifting legs and arms off the ground with the bar. Get a nice and controlled motion going up and down. Look to hit between 15 and 20 reps and don’t forget about your breathing techniques.

6) Extended Double Crunch

Get on your back to start. Crunch up, bring your knees to the chest, and bring the bar over top of the legs before extending back out. Keep your arms straight the entire time. Also, don’t let your feet or arms touch the ground at any time.


The previous clips can be seen on Championship Productions’ DVD “Agility Training and Conditioning for Women’s Lacrosse” with Veronica Dyer. To find more videos offering lacrosse training and conditioning drills, click here.

New Football-Specific Strength & Conditioning Instruction!

By nate.landas - Last updated: Monday, June 4, 2012

Check out one of our latest Football DVDs featuring strength and conditioning coach, Tim McClellan (M.S., C.S.C.S.).  He has years of experience working with college, professional and Olympic athletes.  The name of this new Football DVD is:

Becoming a Champion Football Player: Off-Season Strength and Conditioning 

  • Learn a neurological warm-up that prepares the muscles for lifting and trains the nervous system to fire
  • Get key injury prevention exercises to keep you on the field all season. “An injured player is no more than a fan!”
  • Learn low- and high-level plyometrics that will make you football-explosive
  • Learn how to cool down correctly to reduce lactic acid build-up to speed recovery and improve strength gains

For more world class football-specific training, take a look at the DVDs below!

Gayle Hatch: Explosive Strength Training for Football
Gayle Hatch: Superior Core Training for Football
Off-Season Training Drills & Workouts for Offensive Linemen
Summer and In-Season Strength Programs for Football
25 Time-Tested Agility Drills for Football Conditioning
Football Strength & Conditioning: Stronger, Faster, Quicker!
“Winning Edge” Off Season Conditioning Program
Position-Specific Training for Football: Offensive Line
Position Specific Training for Football: Defensive Linemen
Position Specific Training for Football: Receivers and Running Backs
Position Specific Training for Football: The Quarterback
Position Specific Training for Football: Linebackers and Defensive Backs

New Football DVDs featuring Gayle Hatch!

By nate.landas - Last updated: Friday, February 24, 2012

Here are a couple of our latest Football DVDs featuring Gayle Hatch.  He is a member in both the USA Weightlifting and USA Strength and Conditioning Coaches Halls of Fame.  The titles of these new Football DVDs are:

Gayle Hatch: Explosive Strength Training for Football

  • Become a more explosive and dominant football player
  • Properly warm up before a Hatch football workout
  • Perform the key Olympic movements in his program
  • Perform assistant movements to the Olympic lifts
  • Reduce the risk of injury while lifting
  • Gayle Hatch: Superior Core Training for Football

  • Olympic-style lifts and peripheral exercises to strengthen your athlete’s core
  • How to properly coach the Olympic core lifts
  • Variations in the Olympic core lifts

    Buy these two DVDs as a set and save $10!

    Gayle Hatch’s Strength Training for Football 2-Pack



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